High blood pressure can be caused by kidney problems, heart defects and other medical conditions. Diet also plays a role in the control of high blood pressure, with foods high in sodium causing blood pressure to rise and foods high in potassium and magnesium helping to reduce blood pressure. Health foods to lower blood pressure can be added to the diet to help prevent or control hypertension.
Low-Fat Dairy Products
Low-fat dairy products contain calcium and vitamin D, which work together to control blood pressure. Skim milk, low-fat yogurt and low-fat cheese are all good selections. These foods provide calcium and vitamin D, as well as small amounts of fat and protein that can help you feel full for longer periods. Avoid full-fat dairy products such as whole milk and cheeses, yogurts and ice cream made with whole milk.
Legumes
Legumes provide high amounts of fiber and contain high levels of potassium. The Harvard Medical School Family Health Guide indicates that potassium lowers blood pressure, making legumes an excellent choice for reducing blood pressure levels and increasing fiber intake. Legumes that contain high levels of potassium include soybeans, split peas, lentils and white beans.
Brazil Nuts
Brazil nuts are an excellent choice for protecting your heart health. Brazil nuts provide good fats that can protect the cardiovascular system, and they contain high amounts of magnesium. Magnesium may help to relax the blood vessels, making it easier for the heart to pump blood. To get the protective benefits of Brazil nuts without increasing blood pressure, make sure the nuts are not salted.
Bananas
Bananas contain high levels of potassium, which plays a role in controlling blood pressure. When there is a deficiency of potassium in the body, sodium is retained. When potassium levels are high, excess sodium is excreted from the body. This loss of sodium reduces fluid retention and causes blood pressure to drop. Adding bananas to your diet is simple. Eat a whole banana, slice one in a bowl of high-fiber cereal or create a fruit salad with bananas and other fruits.
Fish
The American Heart Association recommends eating fish at least twice per week. The fish consumed should be fatty fish, which contain high levels of omega-3 fatty acids. Fish can reduce the risk of heart attack, help prevent heart disease and lower blood pressure. Prepare fish by baking, broiling or grilling fresh fillets. Do not add cream sauces or butter to the fish, as this adds fat and calories and can cancel the benefits of eating fish.
Pumpkin Seeds
Pumpkin seeds contain high levels of magnesium, so they're an excellent choice for controlling blood pressure levels. The seeds should be roasted without salt so that blood pressure levels don't increase as a result of eating this food. You can roast pumpkin seeds in your own oven or buy roasted, unsalted seeds at a grocery store.
Potatoes
Sweet potatoes and white potatoes are very high in nutrients, particularly potassium. Because potassium helps to lower blood pressure, adding potatoes to your diet can help you to reduce blood pressure levels. Do not remove the skins from the potatoes before cooking them, as potassium and other nutrients are found in the skins. Bake the potatoes and eat them without toppings to avoid adding extra fat and calories to your diet.
